12-WEEK
SLIM DOWN! LOSE 20LBS
YOUR BEST EVER BODY! ✔ EASY-TO-FOLLOW WORKOUTS ✔ BLAST STUBBORN BELLY FAT ✔ 15-MINUTE RECIPES
£9.99
✔ BEST WEIGHT-LOSS TIPS
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‘WE TRANSFORMED OUR BODIES… SO CAN YOU’
Stay on track Almost halfway into the 12-week plan, we ask the women taking part how they are getting on and offer advice on how to stay on track. Here are some of their challenges and our solutions… ‘I miss drinking wine, as it helps me relax’ Solution: The occasional glass is fine, just be aware that a large glass of wine will contain around 160 calories, depending on the strength of the wine. This will take you around 16-17 minutes to burn off during an exercise session, depending on how hard you are working. Personal trainer Anne-Marie Lategan says: ‘For every small glass of wine, you need to do 15 minutes of extra cardio to burn off the calories. Place a piece of paper and a pen 70 www.womensfitness.co.uk
on your fridge or near the wine glasses. Every time you drink a glass of wine, write down: “15 minutes”. You then need to “pay back” your 15 minutes of cardio per glass of wine on a daily or weekly basis.’ Sounds like hard work? It can be! ‘When you pour that glass of wine, ask yourself, “Do I have an extra 15 minutes”?’ says AnneMarie. ‘If you use wine to
beat stress, why not go for a walk after work instead? Repeating the process of drinking wine to combat stress will become a habit, and if it makes you gain weight, you might feel trapped… unless you make a 100 per cent commitment in your mind. Remove all the wine from your house, lock it up and give someone else the key (just don’t let them drink it!).’
‘THE EASIEST WAY TO SHIFT FAT IS TO REDUCE YOUR CARBOHYDRATE INTAKE’
12-Week Slim Down ‘I haven’t been eating as well as I should’ Solution: Good eating habits come from being prepared. Make overnight oats or chia seed pots and put them in plastic containers to take to work. Freeze dinners. For example, when you cook sweet potatoes, buy two bags and boil all of them at once. Dice or mash, then freeze in portions. This allows you to take a packet of frozen sweet potatoes out in the morning before work, ready to be warmed up when you get home. If you then cook a chicken and some vegetables, you will have food for two days, which means you only have to cook every second day, removing the hassle from healthy eating.
‘I’m eating healthy foods, but so far, I haven’t lost as much weight as I’d hoped’ Solution: A weight loss of around 1lb per week requires a calorie deficit over the week of 3,500 calories. Check your portion sizes. Even eating too many healthy foods can result in weight gain. Using a smaller plate for meals may help to avoid overeating, and try to include protein with every meal to prevent hunger. Remember, protein should be the size of your palm; vegetables should be the size of your fist. See page 32 for more information.
Eating for weight loss Stay hydrated We often mistake thirst for hunger, so before you reach for a snack, drink a glass of water or herbal tea. Watch your carb intake The easiest way to shift fat is to reduce your carbohydrate intake. Focus more on protein, vegetables and some healthy fat, and include a small amount of low-glycaemic grains or starchy veg to help you feel energised while you lose weight. Don’t go low fat Fat is very satisfying and the right types of fat can also stimulate metabolism. Include plenty of oily fish, nuts, seeds, avocado, olives and coconut oil each week. Only snack if you need to Depending on your exercise levels, you may need one or two snacks. Don’t eat if you are not hungry. Freeze grapes Pop some red seedless grapes in the freezer and snack on them as a healthy frozen treat! Choose nuts carefully Avoid nuts that are fried or coated in syrups. Including salted nuts after a workout is a great way to replace electrolytes, as many nuts are naturally rich in potassium and magnesium, while the salted version will replenish lost sodium.
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Losing weight can make life better More than 50 per cent of adults in the UK are predicted to be obese by 2050. Don’t be one of them – motivate yourself to get in the best shape of your life and make a commitment to changing your body!
M
otivating yourself to follow our 12-week plan is the first task to master. If you want to get in the best shape of your life, it’s worth knowing all the key reasons why losing weight will make your life better. As well as the obvious improvements, such as more confidence and better self-esteem, losing weight will also improve your life in other ways. Your newfound body confidence will spill into different areas of your life. Many women report greater confidence 14 www.womensfitness.co.uk
about asking for a pay rise or promotion at work, or setting themselves new goals, such as learning a new skill or tackling a fresh challenge. Being fit, healthy and body confident can enhance all areas of your life. Recent research carried out by food brand Yokebe found that 60 per cent of dieters who lost weight
found weight loss helped combat feelings of self-consciousness.
HEALTH BENEFITS Being slimmer and having a healthy body weight also has a significant effect on your health. While most of us know that being active can improve heart health, reduce your obesity risk
‘EXPERTS NOW BELIEVE THAT EXERCISE CAN IMPROVE MENTAL CONCENTRATION AND ALERTNESS’
12-Week Slim Down and improve your overall wellbeing, you may not realise just how significantly it contributes to other aspects of your health as well. According to the World Health Organization, regular cardiovascular exercise can: Reduce your risk of coronary heart disease by 40 per cent. Reduce the risk of stroke by 20-40 per cent. Reduce your risk of developing Type 2 diabetes by 30 per cent. Reduce your risk of developing breast cancer (according to Cancer Research UK, breast cancer risk is 12 per cent lower in the most active women compared with those who are the least active). Reduce your risk of colon cancer risk by up to 25 per cent. Reduce your risk of womb cancer by up to 30 per cent. Reduce your risk of dementia by 30 per cent.
BE HAPPIER Regular exercise can improve your mental health and wellbeing, and also sharpen your mind! The mental health charity Mind recommends regular cardiovascular exercise, such as running, cycling, walking and swimming, for mild to moderate depression and in some cases believes it’s more effective than antidepressants for mild
symptoms. As for your brain power, experts now believe that exercise can improve mental concentration and alertness. A study conducted recently where office workers were encouraged to exercise at lunchtime revealed that they were more productive in the afternoon than non-exercising colleagues.
LESS BELLY FAT Regular cardiovascular exercise can reduce the storage of fat around the waist and belly, leading to a reduced risk of abdominal obesity.
BETTER JOINT HEALTH Those who run regularly can expect to have 25 per cent less musculoskeletal pain and less risk of arthritis than those who don’t run.
HEALTHY BLOOD PRESSURE Around 16 million people in England have high blood pressure. High blood pressure increases the risk of heart attack, as it causes a strain on your heart over time and can cause the heart muscle to weaken. Regular cardiovascular exercise can mean your blood pressure will be more likely to remain in the healthy range of 120/80.
SLEEP BETTER When you sleep, your body repairs and also clears out toxins in the brain, so it’s
hugely important to get at least seven or eight hours each night. Many people find they sleep better when they exercise and increasingly experts believe that getting enough sleep can have a positive effect on overall brain health. Dr Emer MacSweeney, CEO & Medical Director of awardwinning brain health experts Re:Cognition Health (recognitionhealth.com), believes that lack of sleep or prolonged stress can cause cognitive impairment (when a person has trouble remembering or learning new things, or making decisions). It is also believed that lack of sleep can have a negative effect on the hippocampus – the area of the brain that deals with memory. ‘If you don’t get enough sleep, the hippocampus can shrink,’ says Dr MacSweeney.
BETTER ENERGY Exercise can release endorphins – the ‘happy hormone’ that gives you a buzz and a feeling of wellbeing. And it can also improve your energy levels – not only indirectly, through better sleep, but also in terms of improving blood flow and oxygen to the muscles. According to the website NHS Choices, even a 15-minute walk can boost your energy. It can also reduce stress, which in itself can drain your energy levels. www.womensfitness.co.uk 15
Weeks 1 and 2
Start as you mean to go on, with a total body workout devised to burn calories and keep you moving around, without long rest periods
SQUAT JUMPS AREA TRAINED: CARDIO
TECHNIQUE
Stand with your feet slightly wider than hip-width apart.
Bend your knees and touch the floor.
Jump up and reach your arms above your head.
Repeat as quickly as possible, without losing technique.
Be safe
Keep your tummy muscles tight, to support your back.
RESISTANCE BAND BRIDGES AREA TRAINED: LOWER BODY
TECHNIQUE
Lie on the floor, with your knees bent and your feet flat on the floor.
Tie a resistance band around your thighs.
WEEKS 1-2
Lift your hips off the floor, until you form a straight line between your knees, hips and shoulders. Open your legs slightly. Hold for two counts, before lowering back to the floor.
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Be safe
Don’t hold your breath.
12-Week Slim Down WEIGHTED SQUATS AREA TRAINED: LOWER BODY
TECHNIQUE
Hold a weight in each hand. Bend your knees, keeping your back straight.
Be safe
Look forwards, to prevent your back from slouching.
Stand up again.
STEP JUMPS AREA TRAINED: CARDIO
TECHNIQUE
Stand behind a step, resting your arms by your sides.
Jump both feet forwards onto the step – aim to lift your feet up high when you jump. Jump backwards off the step. Repeat as quickly as possible, without losing technique.
WEEKS 1-2
Be safe
Pace yourself – don’t start too fast.
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